Understanding anxiety — and taking control

Anxiety disorders are among the most common – and most treatable – mental health conditions. While feeling anxious from time to time is normal, about one in five adults  experienced an anxiety disorder in the past year. Globally, 359 million people  live with anxiety.

The good news: effective treatments exist, and many people learn to manage symptoms and live well. Find out what anxiety disorders are, why they develop, and the treatment options available.

 

What is an anxiety disorder?

 

Anxiety disorders go beyond the typical worries or stress we all experience. They involve excessive fear or worry that is difficult to control, causes significant distress, and persists for months or longer.

Anxiety can manifest in different ways, leading to several types of disorders, including:

• Generalized Anxiety Disorder (GAD): Persistent, uncontrollable worry about a broad range of everyday things (for example, work, health, or finances) more days than not, for at least six months.
• Panic Disorder: Recurrent unexpected panic attacks – sudden episodes of intense fear that can be accompanied by a racing heart, shortness of breath, and dizziness.
• Social Anxiety Disorder: Intense anxiety about social or performance situations where one might be scrutinized or judged by others.
• Phobias: Strong, irrational fear of specific objects or situations (like heights, flying, or spiders).
• Agoraphobia: Fear of being in places that feel hard to escape, sometimes making it difficult to leave home.

While each anxiety disorder has unique features, all involve a heightened state of fear and physiological arousal (the “fight or flight” response). Physical symptoms like a racing heartbeat, sweating, nausea, trembling, dizziness, and insomnia are common across anxiety disorders. Emotionally, anxiety often makes people feel constantly on edge, irritable, or plagued by a sense of impending doom or danger out of proportion to reality.

Left untreated, chronic anxiety can increase risk for depression, substance use disorders, and even suicidal thoughts. Recognizing when anxiety has crossed the line from “normal” to “disorder” is key. If worry or fear is persistent, excessive, and interfering with your work, relationships, or everyday functioning, it may be time to seek help.

 

Why do anxiety disorders develop?

 

Anxiety disorders arise from a complex mix of biological, psychological, and social factors.

Key contributors include:

• Family history
• Brain chemistry
• Trauma, major life changes, or chronic stress
• Chronic medical conditions like pain, thyroid issues, or cardiac arrhythmias
• Certain medications, caffeine, stimulants, or substance use
• Lifestyle factors such as poor sleep, inactivity, or an unhealthy diet

 

Effective treatments: from therapy to medication

 

The hopeful news is that anxiety disorders respond very well to treatment. Highly effective treatments for anxiety disorders exist, yet only about one in four people  receive them.

Here are the primary approaches:

• Therapy: Therapy is considered essential and often first-line for anxiety. A number of techniques are available to help reduce anxiety symptoms and build coping skills.
• Medications: Medication can be a valuable tool, especially when anxiety is severe. But it’s usually most effective when combined with therapy and lifestyle changes.
• Self-care and lifestyle changes: A holistic treatment plan that addresses psychological as well as physical well-being – including regular exercise, healthy eating, good sleep hygiene, and avoiding alcohol or drugs – is part of anxiety management. Many therapists also encourage mindfulness practices or stress management techniques as part of self-care.

 A combination approach often works best. Treatment should be tailored to each individual’s needs and preferences. For example, some may prefer therapy alone, while others may also need medication.

 

Living – and thriving – with anxiety

 

If you struggle with chronic anxiety, remember that you’re not alone and that help is available. Seeking professional help is not a sign of weakness, it’s a step toward wellness. With appropriate treatment, most people not only see significant improvement, but they also learn that anxiety does not have to control their lives.

Here are some empowering strategies for day-to-day coping and resilience:

• Practice self-compassion: People with anxiety are often very hard on themselves for feeling fearful. Remind yourself that anxiety is a treatable medical condition and not a personal flaw or failing.
• Build a toolkit of relaxation skills: Deep breathing exercises, grounding techniques (like noticing sensory details around you), or short mindfulness meditations can halt the spiral of anxiety in the moment. Even a five-minute breathing break can activate your body’s calming response.
• Stay connected: Don’t isolate yourself. Talking to a trusted friend, family member, or support group about what you’re going through can provide relief and perspective. The Anxiety and Depression Association of America  offers free, online support resources.
• Stick with your treatment plan: Attend those therapy sessions and practice the skills learned. Take medications consistently and discuss any concerns about side effects with your doctor rather than quitting on your own.
• Celebrate small victories: Perhaps you drove on the highway without panicking, or attended a social function you would have avoided before. These are wins. Acknowledging progress, no matter how small, boosts confidence and motivation to keep going. Over time, those small steps add up to big changes.